Bulk Up Your Torso

The straightest path to a 3D physique is to focus on your body’s biggest muscle groups, especially your glutes and lats. And no exercise targets them better than the barbell deadlift, says Mark Reifkind, owner of Girya Strength in Palo Alto, California.

Grab the bar just outside your legs, keeping your back naturally arched and chest up to maximise the move’s effectiveness. Start with 65% of your 1-rep max and work up to 85% in your final sets. (Do five sets total, 5 reps per set.) “You’ll make the most progress and avoid most problems in that range,” says Reifkind. Work hard and you’ll never pull a disappearing act again.

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